If you’re looking for a hearty, flavourful, and protein-packed vegan dinner, these field mushrooms with butterbean mash and garlic tomato sauce are a must-try.

Juicy, pan fried mushrooms bring a rich, meaty texture, while the silky butterbean mash adds a satisfying creaminess. Topped with a garlic tomato sauce, this dish is not only easy to make but also packed with plant based protein and wholesome ingredients. Whether you’re after a comforting weeknight meal or an impressive vegan main course, this recipe ticks all the boxes.

Based on a recipe by Yotam Ottolenghi I’ve done things slightly differently. I’m still working on keeping my iron levels up as, like a lot of vegans it turns out, I’ve been prone to anaemia in the past.

A vegan diet does things differently when it comes to iron. And our body doesn’t absorb plant based iron as efficiently as it does from animal products. Conversely, vitamin C has been shown to enhance iron absorption. It captures non-heme (plant based) iron and stores it in a form that your body can absorb more easily.

Butterbeans are high in iron. And whilst Ottolenghi’s recipe uses tomato paste I really wanted to ramp up the vitamin C by using bell peppers and sun dried tomatoes.

I also wanted to ramp down the spice because, well, I’m me and still a bit of a spice wimp.

Plant based ingredients

Field mushrooms – also called flat mushrooms, once cooked these have quite a ‘meaty’ texture. I’ve pan fried them for this but you could grill or even bake them.

Fresh thyme – the perfect herb to go with mushrooms, it really helps bring out the flavour. Use fresh or dried.

Red onions –  high in antioxidants they have a range of health benefits. They’re also slightly sweeter than white or brown onions.

Lemon juice – another boost for vitamin C as well as adding a subtle fresh flavour to the rich tomato sauce.

Butterbeans – probably the bean I use the most, I love their creaminess. They’re also high in fibre and plant based protein.

How to make this easy vegan dinner.

This field mushrooms with butterbean mash and tomato sauce recipe all comes together pretty quickly so start with the sauce.

Saute the diced pepper and onion for a few minutes until just softened.

Add the garlic and sun dried tomatoes and cook for a further minute.

Stir in the thyme, smoked paprika, balsamic vinegar, tomato puree and bouillon (or stock cube). Add a good splash of water until you have a thick but not clumpy sauce. Leave that over a very low heat to bubble gently while you make the mushrooms and mash.

Heat a frying pan with a drizzle of oil and a knob of butter and fry the mushrooms for a few minutes on both sides until golden.

While they’re cooking whizz the butterbeans, lemon juice, oil and water in a food processor or blender until very smooth and creamy. Whizz in salt and pepper to taste. Heat in a small saucepan or in the microwave.

Taste the tomato sauce and add salt, pepper and a pinch of sugar to taste.

Tip: the sauce and mash can both be made ahead then reheated when you cook the mushrooms.

Looking for even more easy and healthy vegan meal ideas? Try these:

Braised Red Cabbage Pasta

Roasted Cauliflower Rice Pilaf

Teriyaki Noodles and Broccoli

Spring Salad with Vegan Roast Chicken and Asparagus

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